Seated Hamstring Curl:
The first exercise of this workout is seated hamstring curls. On this exercise you want to sit upright with your back off of the pad. Make sure that you are contracting your hamstring every rep. Perform 4 sets of 10 reps. On the last set go to failure without touching the handles and then once you fail, grab the handles and squeeze out as many extra reps as you can.
Set up a pad underneath the shoulder pads of the hack squat, this will keep your back from arching and force your quads to work harder. Bring the weight down in a controlled manner and explode up. Perform 4 sets of 10 reps, climbing weight up each set. Push your last set to failure.
Barbell Hip Thrust:
For these, you will need a flat bench and a barbell. Rest shoulder blades and upper back on a flat bench running horizontally. Position barbell just under the bony part of your hip. Drive hips up to the ceiling and hold for a second at the top of the movement. Control the weight back down and come to a complete stop at the bottom of the movement. Complete 4 sets of 8-10 reps, going to failure on the last set.
Bulgarian Split Squat:
Set up a flat bench running perpendicularly to you. Get in a lunge position with the top of your back foot on the bench. Lower yourself down until your knee comes about 2 inches from the floor and explode up and straighten your front leg. Remember to squat down and not forward of the toe. Complete 3 sets of 10 reps per leg.
This last exercise is to completely burn out your quads. Perform 4 sets of 10 reps on the leg extension, climbing up weight each set. Last set, stay there until you can complete 10 reps, even if you have to break up the set with small breaks.